South Korean cuisine is known for its low-fat diet which heavily features tofu, noodles, eggs, and fish. Often accompanied by a side of kimchi, a fermented dish made of vegetables and a variety of seasonings. With their nutrient-rich diet, low in saturated fats, it is no wonder why they are one of the healthiest countries in the world.
Stuffing: 1/4 cup pre-soaked rice 15g ginseng 4 whole garlic cloves, peeled 5 dried jujube (optional) 3 to 4 ginko nuts (optional) 3 to 4 chestnuts 1 to 2 Tbsp green onion, thinly sliced fine sea salt, to taste ground black pepper, to taste
Wash the chicken inside and out in cold water. Stuff the chicken with rice, ginseng, garlic cloves, jujube, gingko nuts, and chestnuts. To keep the stuffing in, cross the chicken’s legs and tie them with a cotton tie. Pour the water into a large pot and add the stuffed chicken. Boil the pot over medium-high heat, covered, for 20 mins. Reduce the heat to medium-low and allow to boil about 30 min. Serves 4
200 g / 7 oz firm tofu, pressed 4 tsp tamari sauce 2-4 tsp sesame oil 100 g / 3½ oz mushrooms 100 g / 3½ oz spinach 1 carrot shredded 50 g / 2 oz edamame beans ½ cup rice, cooked ½ long cucumber, finely sliced 1 spring onion, finely sliced
Cut a pressed block of tofu into equal size cubes. Place the tofu in a shallow bowl and tamari sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Bake for 30 minutes at 180° C / 355° F in the oven and place the marinated cubes on a baking sheet. Heat up 2 tsp of oil in a medium non-stick pan. Toss in the mushrooms and fry them gently until they are nicely browned on all sides. Season with salt and pepper once fried. Remove the mushrooms from the pan, throw in the spinach and a splash of water. Cook on low heat, stirring occasionally until the spinach wilts and most of the excess water cooks out. Season with salt and pepper. Serves 2
a Tofu block 1 tablespoon soy sauce 1 lb chicken breast a sliced apple a potato 1 onion half a green chili pepper 1/2 cup green onions, chopped 3 tablespoons red chili powder Salt and pepper to taste
Cut a pressed block of tofu into cubes, pour soy sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Pan-fry the tofu. Heat up 2 tsp of oil. Place the marinated tofu cubes into the hot oil. Fry, turning frequently until browned on all sides. Be careful as the tofu is likely to splatter a little bit initially. Bake for about 30 minutes, turning once, halfway through.
Add chicken, slit the side up. Push a few apple slices into each slit. Then transfer it to a pan or pot. I use a shallow 9½ inch pan that’s 2½ inches deep. Repeat with the rest of the chicken and the apple slices. If you have some leftover apple slices, put them anywhere in the pan. Add the potato, onion, green chili pepper, and spices. Stir the chicken and vegetables. Cover, reduce the heat to medium and cook for another 15 minutes. Open and add the green onions. Turn up the heat to medium and stir for 1 minute until vigorously bubbling. Serves 6
Spanish cuisine is known for its portion control, high-fiber and a low-fat diet. Including plenty of beans, vegetables, olive oil, and seafood which are all beneficial when it comes to weight control and general well-being. Gazpacho is particularly noteworthy as it is full of cancer-fighting lycopene and antioxidants.
3 tbsp extra virgin olive oil, an onion, diced 4 garlic cloves, diced 450g mixed mushrooms, chopped 1 can diced tomatoes 1 tsp paprika a pinch of saffron 4 cups vegetable stock 1 cup dry white wine 2 cups arborio rice 1 cup frozen peas Salt and pepper
Sauté onion, garlic, and mushrooms for 10 minutes. Stir in tomatoes, paprika and saffron then pour over the vegetable stock, wine, rice, and peas. Season well with salt and pepper and bring to a boil, then lower to a simmer. Cook for around 20-30 minutes or the rice is tender. Remove the pan from the heat and allow it to sit for 5 minutes. Do not stir. Sprinkle with parsley and serve with lemon wedges. Serves 6
4 cups seedless watermelon 1 cucumber 3 tomatoes 1 red bell pepper ⅓ cup chopped green onions 1 garlic clove small handful basil 3 to 4 tablespoons red wine vinegar 3 tablespoons olive oil 1 to 2 teaspoons salt ½ teaspoon pepper
Place all ingredients in a blender. Blend until smooth. Taste and adjust seasonings. Serves 6
The Swedish diet might be low in fruit and vegetables. However, it is rich in dark breads, berries, fish and dairy, which are laden with fiber and antioxidants and come together to help burn fat. Making it the 9th healthiest countries on the planet.
1 large egg 1 cup soft bread crumbs a small onion, finely chopped 1-3/4 teaspoons salt, divided 1-1/2 pounds ground beef 3 tablespoons all-purpose flour 3/4 teaspoon beef bouillon granules 1/2 teaspoon pepper 1/8 to 1/4 teaspoon garlic salt 3 cups of water 1 pound red potatoes, cubed
In a large bowl, beat the egg. Add bread crumbs, onion, and 1 teaspoon of salt. Crumble beef over mixture and mix well. Shape into 1/2-in. balls. In a Dutch oven, brown meatballs in butter in batches. Remove from the pan, set aside. Drain fat. Add flour, bouillon, pepper, garlic salt and remaining salt to the pan. Stir until smooth. Gradually stir in water, bring to a boil. Reduce heat while stirring for 2 minutes or until thickened. Add potatoes and meatballs. Reduce heat, cover and simmer for 25 minutes or until potatoes are tender. Serves 4
2 slices multigrain bread, crumbs 1/4 cup fresh parsley, chopped 1/4 cup finely chopped chives 4 x 200g salmon fillets, skin on olive oil spray
Preheat oven to 200°C. Line a baking tray with baking paper. Combine breadcrumbs, parsley, and chives in a bowl. Season both sides of salmon fillets. Press breadcrumb mixture onto flesh sides of salmon. Place salmon, skin-side down, onto a prepared baking tray. Spray with oil. Bake for 10 to 15 minutes or until golden and cooked through. Serves 4
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